Most machines allow you to perform leg curls lying or seated. Sitting Vs. Turn your feet inward to emphasize your inner hamstrings (semitendinosus and semimembranosus). The leg extension machine has you straighten your leg against resistance and thus works the muscles on the front or anterior of the leg -- your quadriceps.

Forward lunges do not have much impact on your hamstrings, and that is why alternating reverse lunges are a great alternative to leg curls as this exercise hits the hamstrings. The other benefit to seated leg curls is having the bar rest on your upper thighs, which prevents you from lifting your legs as you curl. Adjusting the orientation of your feet during the lying leg curl emphasizes different hamstring muscles. Grip the normally supplied handles. Sitting and lying are positions usually associated with resting. Dumbbell leg curl video Shown with optional #OAS14-Olympic Adapter Sleeve. The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings. See also lying leg curl, seated leg curl, and kneeling leg curl. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. Before we get in to the movements, one other option is to skip leg curls entirely. Alternative Names: Lying leg curl, prone leg curl, hamstring leg curl, pronated leg curl Type: Strength Experience Level: Beginner Equipment: Machine Muscles Targeted: Hamstrings Mechanics: Isolation Average Number of Sets: 3-4 with 10-15 reps each Variations: Seated, standing, stability ball, dumbbell, and banded leg curls Alternative: Deadlift, glute-ham raise Leg curl machines achieve this by having an angled bench. Full commercial warranty. It is a form of exercise that you can perform using either a set of dumbbells or a barbell. Adjust the machine so that the padding is on the low part of your calf muscle.

Your knees should be just over the edge of the bench.

Home > Fitness Training > Exercise Database > Leg Curls. Grasp, if desired.
The dumbbell leg curl is useful when you don’t have access to a leg curl machine. You may prefer the seated leg curl variation if it is uncomfortable for you to be in a prone position. Adjust the feet pads so that they meet comfortably with the back ankle grooves.

There may be handles available to grasp to the body from sliding. Below are your 3 best options for doing leg curls without a machine. Not everyone has access to the expensive machine that is needed to perform these exercises, though. Grip the normally supplied handles. Fitness Factory carries an array of leg extension and leg curl machines include Body-Solid plate-loaded dual function machines, weight stack leg curl and leg extension machines as well as benches and bench attachments to work the always-important quads … Keep your feet straight to emphasize all hamstrings. Home > Fitness Training > Exercise Database > Leg Curls. Bend your legs at the knee to bring the padding to touch the back of your legs. Forward lunges do not have much impact on your hamstrings, and that is why alternating reverse lunges are a great alternative to leg curls as this exercise hits the hamstrings. May 23, 2016 / By Tom / 1 COMMENT Photo By: Kid Clutch. lay facing down on the bench. Body-Solid Leg Extension / Leg Curl Machine are engineered with the user in mind. Weight plate post is 1"dia. lay facing down on the bench. These machines adjust to fit your body comfortably and position you for optimum exercise posture.
Position the body facedown on the body pads (this is know as lying prone). Fitness Factory carries an array of leg extension and leg curl machines include Body-Solid plate-loaded dual function machines, weight stack leg curl and leg extension machines as well as benches and bench attachments to work the always-important quads … Otherwise, the leg curl machine is recommended for leg curls. Work your quads and hamstrings like never before with Fitness Factory's wide selection of leg extension machines and leg curl machines. Work your quads and hamstrings like never before with Fitness Factory's wide selection of leg extension machines and leg curl machines. To enjoy the similar benefits of a leg curl without a leg curl machine, you must try the alternating reverse lunges.

Adjusting the orientation of your feet during the lying leg curl emphasizes different hamstring muscles. Both variations of the machine … Lying Leg Curls (Machine) Performance Description. Lying While Using a Leg Curl Machine. If there aren't handles, grasping the body pad may also work. You'll also engage your adductors, or inner thighs, as you squeeze the dumbbell tightly with your feet.